Nutrition Tips – Eat healthy during pregnancy

Nutrition Tips – Eat healthy during pregnancy

When you are expecting a baby, it is crucial to choose the right diet. First, make sure your child is healthy and getting all the nutritional benefits he or she needs. A healthy diet will also allow you to easily control your postpartum weight. There are several foods you should avoid during pregnancy, but also foods you should eat for a happy and healthy pregnancy. In today's world we know a lot about pregnancy and nutrition. We understand that certain meals may contain bacteria such as salmonella, toxoplasmosis, listeria, as well as mercury and other toxins. These can seriously harm your child or yourself, mom, and even be fatal.

One of the most important things you can do for your child is to eat healthy. During its development phase, your child needs twice the normal vitamin requirements that the mother would normally consume. There are some meals you should avoid during pregnancy. Foods low in metal and vitamin B folic acids have been linked to premature birth and slower growth. If you're already following a healthy eating program, you may just need to make a few simple changes.

Eating before pregnancy

According to the United States Department of Agriculture, women should focus on a healthy eating program, including:

1. Obst, frisches Gemüse, Vollkorn und fettfreie oder fettarme Milchprodukte
2. Leberorgan, Huhn, Fisch, Eier und Nüsse
3. Lebensmittel und Öle mit wenig Körperfett, Transfettsäuren, Cholesterin, Salz und zugesetztem Zucker

The total amount of energy you need depends on your body size and exercise level, but in general women should consume between 1,600 and 2,200 calories. A healthy eating program for every woman should include all foods that have essential nutritional value.

Eating during pregnancy

You can stick to your same eating program during the first trimester, but after that, you should add an additional 300 calories per day, aiming for a total of 1,900 to 2,500 calories per day. Avoid alcohol, raw fish, soft cheese and caffeine during your pregnancy. If you are already at a reasonable body weight, you should aim to gain about 25 to 30 pounds during your pregnancy. Women who are initially very slim may need to gain more body weight (32 to 35 pounds), while those who are overweight should only gain about 15 pounds, according to the American Dietetic Association (ADA). Accumulation of fat during pregnancy can increase the risk of passing weight-related problems to newborns. The ADA suggests an additional daily serving (6 ounces) for each of the following food groups during pregnancy:

1. Bäckerei, Müsli oder Pasta
2. Gemüse
3. Frucht
4. Milchprodukte, Naturjoghurt oder Käse
5. Fleisch, Huhn, Fisch,

Other good sources of amino acids also include peanut butter and egg. A multivitamin is generally recommended to help expectant mothers meet their additional vitamin needs, which also include vitamins A, B-6, and B-12. Calcium is better absorbed during pregnancy, but you should continue to consume 1,000 mg of this vitamin daily to build strong bones for both yourself and your child. Iron can interfere with the absorption of other nutrients, so you should take supplements containing 15 mg of zinc oxide and 2 mg of Birdwatcher.